Think about this. A 2k race is still about 75% of an aerobic endeavor. You sprint at the end, and in the beginning, but the bulk of it depends on how well your body operates in the aerobic zone.
Allow me to use some authority of person here to echo what Dane posted. Cardio is the big-time work for the off-season. I would also say pound out the weights this summer, but definitely cardio is the most important. The extra stength from weights won't hurt you and it's fun. You might want to ask Coach Richard for some ideas, as I don't think you'll be doing the same weight workout during the year as the varsity did this year. Either way, let yourself relax this summer-- your workouts should aim to build weaknesses that you can't address during the year, and let your body recover from the rigors of sprint race training.
Also, as Dane said, the heart rate should match the type and length of workout. If you try to do 90' at 30' pace, you will feel tired. Long, slow distance (LSD) only breeds slow rowers if the training never changes, but it will during winter, so don't worry. Think of your fitness as a pyramid, with sprinting being at the top. You want your base (cardio) to increase so your peak gets higher.
LSD workouts train different body systems than does, say interval work. Long, easy aerobic workouts train your body to utilize oxygen, and to transport the fuel in and the trash out. They're good.
Like Dane said as well, once you pass AT, you got about 90". Not really worth working on right now. But, one key of training is getting your body to delay how long it takes to pass the anaerobic threshold. As such, you might want to consider what I would call "AT" work. This is basically 40-80' a week of working at the highest level of repeatable aerobic capacity as possible, usually heart rate around 180, going 75-85% of max. Whoever did the 10k @ 1:59 split, you were probably close to this level depending on your fitness. So this might explain why you didn't feel so hot on the bike afterwards (Nat'l teamers go in the low/mid 1:40s, good varsity can do 1:50-sub range). These workouts are tough stuff, so you might want to keep it on the low side for the off season, doing 40-60' a week max. The famed HOP is a good example of this type of work, but I'll let one of the rising seniors explain that bad boy.
Most importantly, keep it varied, have fun, take some breaks. Don't jump into huge volume right away if you've been couch surfing all summer so far. If you stay active and do more than the occasional structured workout, you'll be okay. If you want a plan, mix LSD and mid-length aerobic workouts for about 75% of your work. Weights, AT, fun "sprinting" (hills, BBall, track work, stairs, tennis, whatever), can make up the rest. And, of course, ABS ABS ABS. Build your core stability muscles to avoid nagging injuries in the fall.
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